-Warm Up-

 

3x

 

10 reverse lunges

5 Burpees

10 jump squats

5 heavy Russian swings

 

 

-Strength-

 

Split jerk (off the rack)

 

1-1-1-1-1-1–1

 

Build to a heavy single

 

Beginner athletes should focus on technique and timing of the jerk and footwork

 

 

 

-WOD-

 

5 RFT - 12 Min Cap

 

50 doubles / 75 singles

25 wall balls